ApproachThis plan uses an innovative approach that works well for time-crunched athletes. Weekday workouts do not exceed 90 minutes and are anchored by (2) 1-hour, high intensity rides that will deliver results. You will build duration during weekend tempo and endurance rides. Specific to this event, you will do workouts tailored to riding in a high-speed paceline for a long duration.

Target AthleteThis plan is for an intermediate to advanced cyclist who is already maintaining 4-6 hours / 300-400 TSS of training per week. A less aggressive plan and/or additional base training is also available here. Or, contact Coach for advice for your situation.

Included with the Plan- Workout integration to all major applications (Garmin, Zwift, TrainerRoad, etc.)- Plan instructions and tips (PDF)- SUPPORT: Email Coach if you have any questions

These tests also help you pace appropriately and manage all-out efforts mentally.

Use any cadence that suits you, but if you're pedaling slower than 80rpm it's in your best interest to increase your cadence over the course of your training.

**Do not import this workout into a trainer app** Trainer Apps like Zwift and Trainer Road have FTP tests built in, feel free to use one of those.

Sample Day 2

0:45:00

15.8TSS

45 Active Recovery

Recovery Ride. Take this time to "spin your legs out" and recovery from previous efforts. Do not go above 55% FTP. It is a good time to focus on high cadence drills and pedal stroke. If you have them, you can do these on rollers. Outside, you can practice skills such as cornering.

Recovery days are necessary for your body to adapt and get stronger. If you cannot ride, take the day off.

This session is targeted at your tempo zone which is between 76-90% of your current FTP. The workout will explore 3 different ranges within the Tempo zone. Total Time in zone: 45min.

Sample Day 6

1:10:00

67.9TSS

40 SST (2x20)

Sweet Spot Training. Do these intervals at your "sweet spot" which is 88-93% of your current FTP. With progression, we want to move to longer intervals and more total time in zone. Rest intervals will be 5 minutes or less. Total Time in zone: 40min.

Sample Day 7

2:30:00

104.6TSS

150-Endurance

Endurance ride. Your endurance zone is between 55-75% of your FTP. This should be an enjoyable pace. Your power may go above or below your endurance zone, but the Normalized Power (NP) for the entire ride should fall within 55-75% of your FTP. No power meter? Your endurance zone is 82-89% of your Threshold Heart Rate (LTHR). On flat terrain, this is a good ride to develop group riding skills. With hills, resist the urge to go hard uphill. Instead, keep a steady effort in your endurance zone.

Ideally, these rides are outside, but if you are stuck indoors you can use a trainer app like Zwift or TrainerRoad. TrainerRoad Options: Big Squaw (121 TSS), Kennedy Peak (133 TSS)

USAC Level 3 Cycling Coach and Power Based Coaching Certified through Hunter Allen. I believe in a "constant pursuit of better." Whether you are just starting to race or you are a veteran, I believe you will see real, measurable improvement working with me as your coach.